Water chestnuts are aquatic vegetable tubers with a crisp texture and mild sweetness, providing low-calorie carbohydrates, potassium, and fiber with minimal fat.
Blood PressureBlood SugarGutBrainAntioxidantHeart
Nutrition per ~85 g · ¾ cup chopped
Form
82kcal
Protein1.2 g
Carbs20.3 g
Fat0.1 g
Fiber2.5 g
17.8 g net carbs after fiber.
Vitamins
Vitamin B60.28 mg16%
Riboflavin0.17 mg13%
Thiamin0.12 mg10%
Pantothenic Acid0.41 mg8%
Vitamin E1.0 mg7%
Niacin0.85 mg5%
Vitamin C3.4 mg4%
Folate13.6 mcg3%
Vitamin K0.26 mcg0%
Minerals & other
Copper0.28 mg31%
Manganese0.28 mg12%
Potassium496 mg11%
Choline30.8 mg6%
Magnesium18.7 mg4%
Phosphorus53.5 mg4%
Zinc0.42 mg4%
Selenium0.59 mcg1%
Calcium9.3 mg1%
Sodium11.9 mg1%
Iron51 mcg0%
Monounsaturated Fat0.0017 g—
Polyunsaturated Fat0.037 g—
Saturated Fat0.022 g—
Bioactives estimated
Inulin / Prebiotic fibre~2.5 g
Choline~128 mg
Polyphenols~128 mg
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
What drives the score weighted inputs
Nutrient density28.9/35Vitamins and minerals relative to calories — the single biggest driver.
Protein quality4.3/15How much protein it delivers, by absolute grams and per calorie.
Bioactives11.4/15Polyphenols, flavonoids and other beneficial plant compounds.
Fiber7.1/10Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy fats5.0/10Fat quality — unsaturated against saturated, and trans-fat free.
Glycemic impact9.0/10Low sugar with a high fiber-to-carb ratio scores best.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 79.
MethylationAntioxidantATP / MitoBoneThyroidCollagenNeurotransmitterDetoxGlucoseHematopoiesisLipidsGut MicrobiomeMembranesClottingHPA AxisGlycolysisβ-OxidationKetogenesisNAD⁺mTORAMPKUrea CycleDopamineSerotoninSteroidogenesisVitamin D ActivationInsulin Signaling
Overview
Water chestnuts (Eleocharis dulcis) are the edible corms of aquatic plants native to Asia, where they have been cultivated for thousands of years. Despite their name, they are not true nuts and are botanically distinct from tree nuts. Nutritionally, water chestnuts are notable for their high potassium content (584 mg per 100g), which supports cardiovascular function and blood pressure regulation—particularly important for aging populations. Their fiber content (3g per 100g) aids digestive health and promotes satiety, while their low glycemic index makes them suitable for glucose management. Water chestnuts contain resistant starch when cooked and cooled, which may support beneficial gut microbiota. The vegetable provides choline (36.2 mg), essential for cognitive function and cell membrane integrity. Their polyphenol content, though modest, includes compounds with antioxidant properties. The high water content (approximately 74%) combined with minimal calories makes water chestnuts an excellent choice for weight management strategies. Their crisp texture when raw or lightly cooked makes them a satisfying addition to meals without contributing excess calories or sodium, supporting longevity-focused dietary patterns.
Health benefits 5
Supports cardiovascular health through potassium-dependent blood pressure regulationstrong
High potassium content (584 mg/100g) counterbalances sodium, promoting vasodilation and reducing arterial stiffness, which lowers cardiovascular disease risk
Enhances glucose control and supports healthy weight managementmoderate
Low glycemic index combined with fiber and resistant starch (when cooled) slows glucose absorption and promotes satiety signaling
Promotes digestive health and favorable gut microbiota compositionmoderate
Fiber and resistant starch serve as prebiotic substrates for beneficial bacteria, supporting butyrate production and intestinal barrier function
Supports cognitive function and cell membrane integritymoderate
Choline (36.2 mg) is a precursor for acetylcholine neurotransmitter and phosphatidylcholine, essential for memory and neuronal signaling
Provides antioxidant protection through polyphenol compoundsemerging
Water chestnut polyphenols reduce oxidative stress and may inhibit inflammatory pathways associated with chronic disease
Pairs with
Pair with black beans or lentils because their fiber synergistically enhances glycemic control and prebiotic effects for gut health
Combine with leafy greens (spinach, bok choy) because the fat-soluble vitamins and minerals in greens enhance choline's bioavailability and cognitive benefits
Mix with fatty fish (salmon, mackerel) because omega-3 fatty acids synergize with choline for enhanced neurological protection
Pair with ginger or turmeric because these spices' anti-inflammatory compounds complement water chestnut's polyphenols for cumulative antioxidant benefit
In the kitchen
Cook water chestnuts and cool them before eating to maximize resistant starch formation, which has superior prebiotic effects compared to fresh consumption
Store fresh water chestnuts in the refrigerator submerged in water, changing water every 2-3 days, to maintain crispness for up to 2 weeks
Select firm, unblemished water chestnuts and avoid those with soft spots or sprouting; canned varieties are convenient but contain added sodium—rinse thoroughly before use
Incorporate into stir-fries at the end of cooking to preserve texture and heat-sensitive polyphenols, rather than overcooking which reduces antioxidant content
Use as a low-calorie rice substitute in grain bowls (raw, diced) or as a textural element in salads to increase meal volume without excessive calories
When to eat it anytime
Water chestnuts have a low glycemic index and minimal calories, making them suitable for any meal or snack. When cooled after cooking to maximize resistant starch, they are particularly beneficial with lunch or dinner to support stable evening glucose levels and overnight gut health.
Breaks a fast
While water chestnuts are low in calories, their carbohydrate content (23.94g per 100g) means they should be counted toward total carbohydrate intake during strict fasting protocols; best consumed with protein/fat for sustained satiety.